Скачать или смотреть The Wellness Connection's Phase 3 Spinal Sculpting Kit Exercises

Dr. Jason Hamed demonstrates in this video Phase 3 at-home exercises.

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Transcription:
Hello, today we're going to demonstrate your Phase 3 Spinal Sculpting Kit exercises. So, you started with your foam roller on Phase 1 and in Phase 2. This again will happen in Phase 3, so again begin with your foam roller up and down your spine for 30 seconds to create mobility in your spine and allow you to break up a lot of tension it develops in our workday, in our life, in general. So after you do this for 30 seconds, we're then going to go into the wedges, and again in Phase 1 and Phase 2 videos we demonstrated the positioning of where the wedges go. So we're immediately gonna sit here again for just a few moments allowing the body after doing the foam roll just to relax to settle into these positions and get a nice gentle and effective stretch using these wedges. So Allison can be sitting here for a couple minutes, two or three minutes whatever makes her feel that she's just finally relaxed and her body's at ease.

Now we're going to go into doing some movement activities as we did in Phase 2. So she'll again hold on to the side if it works for you and she'll look left and right while she's laying on the wedge. Again, Allison's doing this she's holding onto the wedge because in the past when she was doing it moved if it doesn't move on you then you don't need to hold it she's just doing this so it doesn't fly all over the place. When she's doing the exercise and again there's no race we're doing it at a nice comfortable pace. Once we do the exercises, the rotation exerciser looking left and right for the neck we're now going to do it for the lower back and she'll again come left and right, good. Now again, a little different and harder to demonstrate because we're on a table and not on a floor but an advanced move here she could actually put her arms out so let's go ahead and try it and then go ahead and do the stretch and this will also get an increase or a deeper stretch into the lower back but also into the mid and upper back, good.

So we're then going to move immediately into the strengthening work. So in the last video, we talked about this we're going to build on that with a couple other moves. So you're going to look to your left and you're going to push your head, I'm sorry look to your right I apologize and you're going to push your head into the foam wedge, good. She's going to hold that for 30 seconds. Now we're going to look to your left I'm going to push it into the wedge and hold that for 30 seconds.

The next move we're going to do is this, I want to actually pretend, I want you to pretend that you're trying to take your ear and you're going to push it to your shoulder here. Okay, so again she's trying to approximate her ear to her shoulder almost like a side bend although the wedge is in the way it's creating a resistance that's going to strengthen the muscles in the outer part of her neck. She'll again do this on the other side, good. Now, this is again different than turning and pushing. We're literally just trying to bend the head in from the ear to the shoulder with the wedge being a resistance. We'll hold that for 30 seconds, great job! All right she'll then do the clamp so as we did in the last video Miss Allison was going to open her leg, let her foot hover right in front of her opposite ankle so the right heel is in front of the left ankle and it's hovering and she'll repeat that on the other side 30 seconds each leg. Now we'll go ahead and drop your legs and we're going to elevate the right leg approximately three to five inches. Allison has lifted her leg three to five inches off the ground she'll hold that for 30 seconds, switch Allison, and again lifting the leg off of the table three to five inches for 30 seconds.

The last move we're going to do is Allison I want you to go ahead and take one knee at a time and bring it to your chest, good and we'll hold this for 30 seconds. Go ahead and drop it down, do the opposite again holding this for 30 seconds and the last move is go ahead drop it down can you bring both knees at the same time, please. We'll bring both knees in and hold that for 30 seconds and when she's done she'll drop your legs and roll to the side and sit on up, very good, awesome! So again, with Allison laying on the wedges for a few minutes and then going through 30-second sets of each of those exercises she should be on the wedge for approximately five to six maybe seven minutes.

Again, if you find that you like the exercise you want to keep on doing them you're more welcome to go up to 10 minutes on the wedges and after she uses the wedges, she's then going to go into the posture pro.